Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Archive for the ‘ Workout of the Week (WOW) ’ Category

4 Apr

WOW: Simple Balance Progression

Complete for each leg: 1-minute Single Leg Balance 6 Single Leg Balancing Leg Sweeps 30 seconds Single Leg Balance w/Eyes Closed

28 Mar

WOW: Brave the Weather

Complete 4 cycles: 20 Walking Straight Leg Deadlifts (alternating sides) 10 Handstand Pushups 20 Walking Lunges 10 Pullups 5 Burpees

21 Mar

WOW: Disaster Response

Complete 3 cycles for time: 10 Clean and Presses 100 Meter Partner Carry (Fireman, Piggyback, Bridal, respectively) 100 Meter Sprint 20 Lateral Weight Tosses (10 each side)

14 Mar

WOW: New Army Fitness Test

Complete 2 cycles: 400 Meter Run Clear 5 Low Hurdles 20 Meter Grok crawl 5 Pullups 40 Meter Backwards Weight Drag 20 Meter Balance Beam Farmer’s Carry 50 Meter Weighted Sprint

7 Mar

WOW Progress Check: Easy As 1, 2, 3

Max cycles in 20 minutes of: 1 Pullup/Chinup 2 Pushups 3 Full Squats

28 Feb

WOW: Persistence Hunt

You have 50 minutes to: Move/Run/Walk 2.5 Miles Unencumbered Move/Run/Walk 2.5 Miles With Object 1/5 Bodyweight

21 Feb

WOW: Flip That Log

Complete 4 cycles of: 25 Meter Log Flip 25 Meter Backward Log Drag

14 Feb

WOW: Grok Ladder

Complete max ladders of: Pullups Dips Jump Squats

7 Feb

WOW: Primal Poker

Using a deck of cards, assign one exercise to each suit: Hearts are Pushups Diamonds are Pullups Clubs are Squats Spades are Planks

31 Jan

WOW: Beat the Bag

Complete 4 2-minute rounds of: Jabs and Crosses

24 Jan

WOW: The Phalanx

Complete 10 cycles of: 50 Meter Walking Lunge with Spear Thrust 25 Meter Sprint

17 Jan

WOW: Hammer Time

Complete 5 cycles of: 6 Hammer Around-the-Heads, each direction 10 Hammer Shovels, each direction 12 Hammer Slams, each side

10 Jan

WOW: Sprint, Walk, Sprint, Repeat

Complete 15 minutes of: 6-second Sprint Walk 6-second Sprint Walk Repeat

3 Jan

WOW: The Bro Workout

Complete 5 cycles of: 10 Dips 7 Pullups 10 Handstand Pushups 10 Inverted Rows As with nearly all WOWs, this workout is scalable. Read on for beginner substitutes and variations.

27 Dec

WOW: Retool and Revisit

Complete 6 cycles of: 10 Burpees 5 Pullups 10 Weighted Squat Throws 12 Clapping Pushups 10 Weight Tosses 50 Meter Sprint

20 Dec

WOW: Quality Time

Complete 4 cycles of: 100 Meter Leapfrog 100 Meter Foot Race Tug-of-War (losers do ten burpees)

13 Dec

WOW: The Climb

25 Minute Climb Variations on this WOW are encouraged. See the “How-to” and “Variations” sections below.

6 Dec

WOW: I’m Gonna Be (500 Reps)

Hit 500 reps total, using the following: Pullups Pushups Handstand Pushups Planks Weighted Lunges Broad Jumps

29 Nov

WOW: Sprint Complex

Complete 4 (or more) in succession: 2 10-second Standard Sprints 2 10-second Uphill Sprints 2 20-second Grok Crawl Sprints 2 12-second Backward Run Sprints 2 150-meter Rowing Sprints 2 50-meter Swim Sprints, any stroke 2 quarter-mile Uphill Cycle Sprints

22 Nov

WOW: The Grok Throwdown

3 cycles of: Two-minute scuffle 200 Meter Partner Carry – Piggyback 200 Meter Partner Carry – Fireman’s Carry 200 Meter Partner Carry – Bridal Carry 30 Second Plank for Two

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